Speed Development

Steve Blocker

Introduction

Why Important?

What is speed?

Limiting Factors How to improve – Technique – Training methods – Periodization

Importance of Speed

Improving all around performance Possible difference maker Taking performance to higher level

What is Speed?

Terminology

Speed: ability to achieve high velocity or stride length x stride frequency Speed Endurance: Metabolic capacity to maintain performance (Conditioning) – Ability to repeatedly accelerate (6+s bouts)

Terminology

Speed Strength: ability to apply force rapidly- Rate of Force Development (RFD) Special Endurance: sport-specific exercise-relief patterns Drive Phase: initial acceleration phase approximately 30-50m – May be shorter for non-track sprinters

Terminology cont’d

Max Velocity Phase: occurs as the athlete achieves maximal velocity or “top end” speed Occurs at approximately 40-50m for elite sprinters – Occurs earlier in non-track athletes (25 30m) Mero, Komi & Gregor, 1992

Factors That Affect Speed

Technical vs. Physiological

Technique & Physiology

Different phases of sprinting – acceleration & max velocity Strength – Maximal relative/absolute – Reactive-stretch shortening cycle (SSC) – Rate of Force Development (RFD)

Importance of Technique

Maximize efficiency of movement Minimize flight time Minimize ground contact time Results in optimal stride length and stride frequency Faccioni

Acceleration-General Concepts

Explode from start position Accelerating as rapidly as possible Stride length emphasized An emphasized horizontal displacement

Common Problems-Acceleration Phase Athlete stands up too early First stride is too long/short “Skating” action in initial steps

Acceleration Technique

Acceleration Phase – Maximize arm/knee drive – Emphasize horizontal displacement – Tucked chin with eyes focused up – Forward lean – References

Acceleration Drills

Push-Up Starts Resisted Sprints Hill Running Sprints to 10/20/30/40m from a 3-pt start

Maximal Velocity-General Concepts Occurs at approximately 40 50m in elite sprinters Attempt to maintain maximal velocity as long as possible Stride Frequency emphasized

Common Problems-Max Velocity Phase Over striding – Breaking forces Rotational movement – Arms cross mid-line of body Heel Strike Lordosis – Arched back

Max-Velocity Technique

Emphasize “rotary” running action Keep relaxed Maximize stride frequency “Chin to Pocket” (Shoulder ROM)

Physiological Aspects

STRENGTH – Maximal absolute/relative – Reactive strength SSC – RFD

Physiological Aspects

Accelerate quickly Reach a high velocity Greater level of force production (strength) Apply force as fast as possible (RFD)

Max Strength

Get Strong!!!

– Maximize force output – Elite sprinters can minimize ground time w/out reducing stride length requires leg strength – Mero, Komi & Gregor 1992

Reactive Strength

Plyometric Training – Improves reactive strength – Improves rate of force development Bounding/Box Jumping

Reactive Strength/Max Velocity

Workout Design

Train for speed/agility early in session/week Least amount of fatigue – Greater risk of injury – Poor kinematics/technique Plisk, 2000.

Periodization

4-8 week mesocycles – USAW Level I – Base, Volume, Unload, Peak 1-3 days/week Volume depends on: – Sport – Position – Time of training year

Training Session

Begin with a dynamic warm-up Slow & general exercises Dynamic & specific – Opportunity to teach technique

Speed Training Methods

Varied pace sprints ins & outs Bounding & plyometrics Fliers-sprints from on the fly Push up sprints-acceleration phase Sprints from 3-pt start position

Day1 Speed max speed

Workout Plan

Day2 Anaerobic capacity Day3 Speed acceleration Day4 Day5 Anaerobic capacity (moderate) Or recovery Speed Day6 Day7 Active Recovery Off

Sample Workout

Day 1 Day 2 Day 3 Dynamic Warm up 3x40m alternate leg bounding 3x3x30m “fliers” 2min/4min rest Dynamic Warm up 6 hurdle jumps 4-5 sets of 10 tuck jumps+30m sprint+10 squat jumps+60 m fly.

4min rest Dynamic Warm up 1x3x10m push-up sprints 3x3x20m push up sprints Day 4 Day 5 Dynamic Warm up Hill Runs 3x5x60 80m or tempo track workout Emphasize running technique Dynamic Warm up 3x40m alternate leg bounds 1x3x10m push up sprints 1x3x20m push up sprints Hard Track Workout Day 6 Short Hills 3x3x30 50m hills @ 75% effort Emphasize technique Day 7 OFF

Conclusions

Keep it simple Specific Progressive Scientific Do Research

References

Plisk, Steven S. Speed, Agility, and Speed-Endurance Development. In Essentials of Strength Training and Conditioning. T.R. Baechle & R.W. Earle. National Strength and Conditioning Association. 2000. Champagne, Ill 2000. Cissik, John M. Means and methods of speed training: part II. National Strength and Conditioning Association Journal. 27(1). 18-25. 2005. Chu, D. and Korchemny, R. 1989. Sprinting stride actions: Analysis and evaluation. National Strength and Conditioning Journal. 11. 81-85.

References cont’d

Dinitiman, G.B. Effects of various training programs on running Speed. Res. Quart. 35. pp 456-463. Komi, P.V. 1992. Strength and Power Development in Sport.

Blackwell Scientific Publications. Korneljuk, A.O. 1982. Scientific basis of sprint speed Development. Track and Field Quart. Rev. Summer. Pp6-9.

Mann, R. 1985. The elite athlete project- sprints and hurdles. Track Tech. 84. Pp 2672-2675.